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Steve's New 3 Way Split Routine

September 9, 2002.

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This is designed around my left elbow injury, which precludes many exercises that aggravate that joint. For example, I have eliminated b-o single arm DB rows (back), upright rows (front delts), concentration curls (biceps) and others because my elbow can't take it. But if you have no such injury, these exercises should be cycled in and out of the routine. I also de-emphasize certain exercises to suit my goals. For example, I don't want bigger legs, but I want more quad definition. And I don't do SDLs these days, because I find my hamstrings get really sore just from wide-stance squats, and hamstrings is not a goal right now anyway. Things like this are really specific to me. But the basic key in this routine is 1. To hit the muscle group twice a week and 2. to hit them differently in the latter part of the week. Of course there will be variations within a given exercise as well, like the incline BB press will be done at different angles or speeds or in drop sets or...

This is also an example of how one can work around an injury. We'll see how it goes.

Steve's Three Day Split Routine

De-emphasizing biceps due to left elbow injury

DAY 1 Chest, Delts, Biceps

Chest

Incline Press BB

Machine Fly

Cables

Delts

Overhead Press DB

Front Raise DB

B-O Rear Delt DB

Bicep

Incline Bench DB Curls

Outside DB Curls

DAY 2 Legs

Legs

Squats

Leg Ext

Calfs

Abs

Abs

DAY 3 Back & Triceps

Back

Weighted Pullups

T-Bar Row or B-O Row

Seated Lo Row OR Pullovers

Tricep

Behind-the-neck Tricep Press

Tricep Dips

Tricep Cable

DAY 4 Legs

Back

DL

Legs

Leg Press or Front Squats

Leg Ext

Calfs

DAY 5 Chest, Delts, Forearms

Chest

Chest Dips

Flat Bench DB Press

DB Fly

Delt

Side Lateral Raise

Smith Machine Overhead Shoulder Press

Rear Delt Machine

Forearms

Rev Grip EZ Curl OR Rev EZ Wrist Curl

DB Wrist Curl OR Behine-the-back Wrist Curl

DAY 6 Back & Triceps

Back

Weighted Pullups

Seated Upper Row

Single Arm Cable Rows OR Narrow Grip Machine Pulldowns

Triceps

DB Kickbacks

Skull crushers

Across-the -face DB ext

DAY 7 Rest

Abs are also done any day as time permits.